Nutritional

How to Build a Salad Like a Boss

How to Build a Salad Like a Boss

When you think salad, your first thought may not be “mmmmm—yummy!”  Salad gets a bad rap for being plain or boring.  Many associate it with “dieting” or as something you shouldeat.  Well, I’m here to tell you that a salad can be delicious, filling and downright yummy.  Did you roll your eyes?  I’m serious!  So, are you ready to build a salad like a boss!  It’s easy if you stock up with a few of your favorite ingredients from five different categories.  You can even make these at the beginning of the week for an easy grab and go lunch (details below). BUILD YOUR SALAD  First – Choose Your Greens.   Your greens are your base.  Mix it up and try different greens.  You might choose Romaine, Spinach, Red Leaf Lettuce or even Kale.  Kale is very chewy and I recommend chopping it well. Layer One – Fruits & Veggies.  It’s all about color! 

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Healthy Nutrition Training

Healthy Nutrition Training

Hebrews 12:11:  No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. I don’t know if you’ve ever felt this way with regards to your eating habits, but I think we can all identify with how training our minds and bodies to be stronger (literally and figuratively) can be tedious, in the least! However, God works everything for His children’s good and has a perfect plan to prosper us and not harm us (Romans 8:28 and Jeremiah 29:11 respectively). Notice the benefits of training listed in Hebrews 12:11—righteousness and peace. How many of us are searching for just a little peace with regards to our eating habits? Wouldn’t we all love to finally see righteousness flow out from this area of our lives? Becoming more like Christ in everything requires consistent effort

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Five Superfoods You Need in Your Kitchen

Although there is no set criteria for determining what is and what is not a “superfood”, they have a common characteristic—they are nutritionally dense.  Here are five super foods that would be a super addition to your meals. TOMATO.  This fruit/vegetable is the exemplification of a cancer-fighting superfood. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they’re a good source of vitamins A, C, and E — all enemies of cancer-friendly free radicals. GARLIC.  This super food has been used to treat conditions ranging from high blood pressure, high cholesterol, heart disease, and heart attack to certain types of cancer.  Add a few cloves to almost any savory sauce recipe, or create a meat rub before tossing steaks on the grill. Garlic is also an easy add-in for cooked greens and other veggies, and its flavor boost makes it easier to cut

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“Lord, Help Me Want to Track!”

“Lord, Help Me Want to Track!”

Over the past ten years, I learned to admire and respect my Live It Tracker.  Now old friends, I realized when I am honest with my tracking, I lose weight more consistently.  The road has been rocky.  At one point we broke up, when I tired of the constant need to fill in the blanks or update my App. After reaching my healthy goal, I convinced myself I no longer needed the accountability.  The weight on the scale told a different story.  Without the tracker, I gained weight creeping slowly away from my healthy goal.  For long lasting success, I need the honest feedback my tracker reveals. I ask my group members to fill out a paper Live It Tracker for a minimum of two weeks in their first session.  The paper tracker is a great tool for teaching people the Live It plan.  I need accountability too as a

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What’s New in the 2015 Dietary Guidelines for Americans ~ Charlotte Davis, R.D., L.D.

What’s New in the 2015 Dietary Guidelines for Americans ~ Charlotte Davis, R.D., L.D.

If you have read the Live It Food Plan details in the First Place 4 Health Member’s Guide, you found that our food plan is based upon The United States Department of Agriculture (USDA) and Health and Human Services (HHS) Dietary Guidelines for Americans.  Choose MyPlate, a nutrition education program that expands on these guidelines to help provide specific individual nutrition goals, has become a familiar term in our country. Recently, you may have seen in the media that the Dietary Guidelines for Americans have been updated.   Every five (5) years, USDA and HHS publish the Dietary Guidelines to reflect the current body of scientific evidence on nutrition, food and health.  The following 2015-2020 Dietary Guidelines will be the current policy until the release of the next edition in 2020: Follow a healthy eating pattern across the lifespan.  All food and beverage choices matter.  Choose a healthy eating pattern at

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Turkey Tips

Turkey Tips

Whether you are cooking your first turkey or your fifteenth, you might want to take a look at these tips.  Some of them may break some myths that you’ve heard about how to cook a turkey. Did you know a frozen turkey takes four days to thaw in the refridgerator? Planning to brine your turkey?  Most turkeys are already brined.  Check the label! Let your turkey come to room temperature before roasting (take out one hour before).  That will help it to cook more evenly. Dry your turkey thoroughly (inside and out).  It will make the skin crispier. If you don’t brine your turkey (or if it’s not already brined), you need to season thoroughly.  Don’t forget to put salt inside too. Always use a roasting rack or the meat on the bottom will end up overcooked and dry and your kitchen will probably fill with smoke. Don’t stuff your

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Holiday Temptations – You Need a Plan!

Holiday Temptations - You Need a Plan!

During the Thanksgiving and Christmas holidays, many temptations will come our way. It will become more and more difficult to remain faithful to our goals as we are bombarded with activities that will demand our time and attention. That is why we need a PLAN! The plan is to remain consistent in practicing the spiritual and physical disciplines you have already begun. Remember, this is a lifetime journey, and one wrong turn doesn’t mean the journey is over!  One poor food choice or one missed quiet time doesn’t give us permission to give up. We must plan to succeed, and if we fail, we must plan to begin again! Develop strategies that will help you be successful during the holidays. My Goals for the Holiday Season 1. 2. 3. Strategies to Help Me Be Successful in These Goals Exercise Plans 1. 2. 3. Live-It Strategies 1. 2. 3. Plans for

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Brain Food

Brain Food

God has given us amazing brains to help us learn His Word and other information to help us as we travel through this life!  Did you know that there really are “brain foods” that can help boost your memory, keep your mind sharper, and potentially even lower your risk of Alzheimer’s disease?  Yes, our awesome Creator has provided us with so many and varied nutrients in our foods…and advances in technology are beginning to provide some insight into how these nutrients actually affect our brain function. Did you know that an average brain weighs only about three pounds, yet it consumes 20% of the oxygen you breathe and 20% of the energy you take in from food?  The front of your brain contains the cerebrum, which is responsible for your “thinking activities”.  This area also stores memories and enables you to plan and carry out those plans.  For instance, reading this newsletter,

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Ask the Dietitian – Eating Enough?

Question:  One of the members in my class is not eating all the food on the Live It Plan.  Is this okay? Answer:  Not eating all of the food on the plan can affect metabolism, especially if the person has made it a long-term habit to eat less than 1000 calories.  God has made our bodies so that they “adjust” to a famine-type situation, lowering the calories we need to function when food is scarce. Therefore, the person has trained their body to get better “gas mileage”, so to speak!  There are a couple of results from this.  Some body processes are hindered/slowed-down so all of our organs are not supplied with nutrients as well as they would be otherwise.  Also, if they aren’t eating the full 1300-1400 calories with the correct amounts from each food group, they are more than likely not getting enough nutrients in the food they ARE eating

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Easy Swaps for Portion Control

Easy Swaps for Portion Control

Portions have grown over the last couple of decades. Not surprisingly, our weight has followed right along with it. Portion size is a major contributor to weight problems, whether you eat out or at home. Restaurants serve huge plates of food, consisting of several servings per person, making it easy to go way past the recommended amount per meal. It’s not much better when you eat at home.  Some estimates say that portion sizes in the past 20 years have increased in restaurants and in homes by 50%.  Did you know that a typical dinner plate holds three servings of spaghetti, not just one?  If you fill your plate, you are likely eating much more than you need and more than you bargained for. Portion size is something you can change without getting rid of your favorite foods. All it takes is a few simple swaps to control how much

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